When was the last time you had a truly restful night’s sleep — one where you fell asleep easily, stayed asleep all night, and woke up refreshed and energized?
If it’s been a while, you’re not alone. Poor sleep is incredibly common, but that doesn’t mean it’s normal or healthy at any age.
Why Sleep Is Essential for Brain Health
Quality sleep is foundational to overall wellness. It takes up one-third of your life and directly affects how you think, feel, and function during the other two-thirds. While you sleep, your brain performs critical housekeeping:
- It clears out metabolic waste and cellular debris.
- It consolidates memories.
- It gives your synapses time to rest and reset.
Synapses, the tiny connections between brain cells (neurons), allow your brain to function efficiently. When sleep is disrupted, synapses stay in a high-activity state for too long, impairing neuroplasticity, your brain’s ability to adapt and form new connections.
One of the hallmarks of Alzheimer’s disease (AD) is synaptic dysfunction. In late stages of AD, widespread loss of synapses and neurons occurs in key brain regions. While poor sleep isn’t the only factor, it’s a significant contributor to synapse loss and cognitive decline.
Key takeaway: Prioritizing restorative sleep is essential for preserving brain health, especially as we age.
How to Support Sleep Naturally: Reset Your Circadian Rhythm
The best way to improve your sleep is to support your natural circadian rhythm — your body’s internal 24-hour clock. This rhythm regulates sleep, hormones, digestion, energy, and more.
Modern life often disrupts this rhythm, but the good news is you can reset it using simple, daily habits.
Circadian Rhythm Levers You Can Control
- Light (morning and evening)
- Darkness
- Temperature
- Movement
- Caffeine
- Food timing
- Sleep-supporting supplements
Here’s how to use these levers to your advantage:
1. Get Morning Sunlight
Morning sunlight is one of the most powerful tools to regulate your circadian rhythm.
Within 30–60 minutes of waking, get 5–10 minutes of outdoor light exposure without sunglasses. On cloudy days, aim for 10–15 minutes; on very overcast days, 20–30 minutes. You don’t need to look directly at the sun (and shouldn’t), but the low-angle light signals your brain to begin melatonin production for that night.
Morning light exposure has been shown in hundreds of studies to improve:
- Sleep quality
- Mood
- Energy
- Hormonal balance
Tip: If you leave home before sunrise, get your sunlight as soon as possible (before 11 a.m.). If you can’t go outside, sit near a bright window or use a daylight-spectrum light.
2. Dim the Lights at Night
Evening light exposure can suppress melatonin production, disrupting your ability to fall and stay asleep.
Here’s how to create an ideal sleep-friendly evening environment:
- 🕯️ Dim your lights after sunset. Use lamps instead of overhead lights.
- 📱 Reduce screen time or use night mode/blue-light filters.
- 🌙 Avoid all bright light between 10 p.m. and 4 a.m.
- 🛏️ Make your bedroom pitch-dark: use blackout curtains, remove electronics, and use a red nightlight if needed.
3. Time Your Caffeine Wisely
Caffeine can interfere with your sleep even if it doesn’t “feel like it.”
Stop all caffeine intake at least 6 hours before bed.
Ideally, cut off coffee by 12 p.m. (noon). Caffeine blocks adenosine, a brain chemical that builds sleep pressure throughout the day.
Research-backed insight: Caffeine can affect your sleep architecture long after its stimulating effects wear off.
Supportive Tools for Better Sleep
In my Direct Access community, I’m sharing one of my favorite sleep supplement combos — and members get access to my practitioner discounts on supplements and sleep-supporting tools.
🌙 Bonus: Members also get $50 off the Apollo Neuro device, a wearable that promotes relaxation and sleep without medication.
If you’re interested in cognitive testing (“cognoscopy”) or just want personalized sleep support, now is a great time to join.
👉 Click here to join — scroll to the “Join Now” section.
When Sleep Needs More Than Circadian Rhythm Reset
Sometimes, fixing your circadian rhythm isn’t enough. If your sleep doesn’t improve, look deeper.
Here are 7 root causes of chronic sleep issues:
- Sleep apnea
- GERD or digestive issues
- Gut infections
- Hormonal imbalances
- Chronic stress
- Neurotransmitter imbalances
- Toxins (e.g., mold, heavy metals)
In most cases, insomnia is caused by a combination of circadian disruption and one or more of the above.
Final Thought: Your Mindset Matters
If you struggle with sleep and keep telling yourself “I can’t sleep,” your brain will believe it. The mind-body connection is powerful. Shifting your belief and mindset can go a long way in improving sleep.
Most people can improve or even resolve insomnia once they understand the root causes and take consistent steps to support their circadian rhythm and nervous system.
Ready to Sleep Better and Feel Better?
If you’ve been concerned about your risk or are already dealing with Mild Cognitive Impairment (MCI) and don’t know what’s causing it, why not schedule a conversation to explore your options?
🧠 Click here to book an initial call with me.
Angela Chapman, M.Ed., FDN-P, is a certified ReCODE practitioner and brain health educator. Her weekly newsletter is packed with cutting-edge information on how to prevent, slow, or reverse cognitive decline.
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